AM – EMOM x 40
Min 1: 5 strict Ring Dips + 12/9 cal ski Erg
Min 2: :45 hard effort Bike
Min 3: HS Ramp to wall + 5 strict HSPU
Min 4: 25 double Unders + 8 Russian KB Swings (AHAP) + < 4 goblet hold squat jumps <
*Emom done early Saturday morning. Min 2 hours before session.
Session:
A. 4 rds
800m Run
40 GHD Situps
20 DB clean box step overs 50/35 over 24/20″
*one head of each db must touch ground for clean, dumbells must be on shoulders to clean to count. Athlete can keep it here to step over, or, lower to side and step up that way.
B. 12-9-7
Hang clean and Jerk 185/123
Ring Muscle Ups
90′ Sandbag Carry 150/100
Building / BECOMPLETE:
C1. Barbell Bent over Supinated Row x 10 reps
C2. 14 alt DB Renegade Rows
C3. RDL x 8-10
x 4 supersets
D1. L-Sit x 90% hold
D2. :30 Weighted Sorenson
D3. Reverse hyper x 10 reps
rest accordingly x 5 sets
E. 20-30 minutes
foam roll, lax ; recover